Woodlands Fitness Centre

The Woodlands Fitness Centre newsletter: Monday 8th May 2017

Saturday 6th May 2017

What's New?

The landlord has emailed to advise work will start on the walls on Friday 12th May. So - to celebrate - we're doing our "Refer a Friend" promotion again.
Back in January 2014, we ran a "Refer a Friend" promotion. The premise was simple:

If you bring a friend down to woodlands - and your friend joins - we'll reduce your membership fee to just £17.99 per month. And your friend joins at the same price. Simple?

Unlike last time, we're strictly limiting this offer to 20 spaces. The offer ends 31st May 2017.

The price is based on a 12 month minimum term membership. 1 & 3 month minimum membership terms are also available at a different price. You must be present when your friends join. You friend must not have been a member for at least 60 days. This offer is available to non-members who join together. All monthly payments must be made by direct debit. Membership includes all classes.

New classes / group sessions timetable:

My Tuesday night class, which is on our class timetable as "Bootcamp", is now a kettlebell class. This class should have been called "Whatever GW feels like", although it mostly involved kettlebells. Mostly.

Our classes / group sessions are designed to finding a balance between a fun and sociable class environment with the expert attention that comes with a personal training session.

Our classes / group sessions feature a range of training methods - all created to challenge each area of the body in a time-efficient and effective way.

If you want your workouts to actually achieve something then it's imperative you leave the class knowing you've had a proper workout and are progressing towards your goals.

All classes are included in our normal membership fee.

PT prices:

We will also be offering a discount for members to renew their personal training packages before they've used up their current sessions. So, we have 2 prices: the normal price and early renewal.

Here are a few examples using our most popular PT packages:

8 x 30 minute PT sessions
£85 (early renewal)
£94 (normal price)
All sessions must be used within 4 weeks.

8 x 45 minute PT sessions
£125 (early renewal)
£138 (normal price)
All sessions must be used within 4 weeks.

8 x 60 minute PT sessions
£165 (early renewal)
£182 (normal price)
All sessions must be used within 4 weeks.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs. We can adjust the time limits in advance to take into account holidays, business trips, etc.

All PT packages include full gym / classes / group sessions membership.

Opening Hours:

Monday: 7.30am - 9.00pm
Tuesday: 8.30am - 9.00pm
Wednesday: 7.30am - 9.00pm
Thursday: 8.30am - 9.00pm
Friday: 7.30am - 8.00pm
Saturday: 8.00am - 2.00pm
Sunday 8.00am - 2.00pm

Article:

Apparently low-intensity training burns more fat. That's what people tell me almost every day. And they're not prepared to try anytning else. OK, how's that working out for you?

At Woodlands, we promote HIIT because it works so well for dropping body fat. This is due to the greater calorie burn (or EPOC—excess post-exercise oxygen consumption) that's maintained after the workout is over. In other words, you burn more calories and more body fat while you're sitting around doing nothing. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage.

FREE 30 Minute Fitness slots:

We're also now offering FREE trial 30 Minute Fitness slots. These 30 minute fitness slots are so-called as they're designed to drive the maximum results in just 30 minutes, meaning they can be 'slotted' into your schedule, no matter how busy it is.

We always want to know what you think of the Woodlands Fitness Centre - the gym, classes, prices, personal training, group personal training, and anything else. Please speak to either of us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,
GW


You've heard that low-intensity training burns more fat

Burning off fat is pretty much one of the main reasons for joining a gym. We appreciate there are other goals: rehabilitation, increasing fitness, hypertrophy etc. But fat loss is one of the major goals. Especially at this time of year. So I've put together a list of the 10 reasons why you're not losing fat. Don't forget it's not your body weight that's an issue - it's your fat weight. This is reason 2: you think low-intensity training burns more fat.

This is probably because you've heard of something known as the 'fat-burning zone'. The theory is that relatively low-intensity exercise, where you work out at around 60 per cent of your maximum heart rate (MHR), burns more fat than high-intensity exercise, where you work out at around 80 per cent of your MHR. (To calculate your MHR, subtract your age from 220.) The truth is that low-intensity exercise burns a greater proportion of fat, but high-intensity exercise burns more calories overall and raises your RMR for longer. This makes it a more effective way of shedding weight.

Here's the maths: if you walk for 60 minutes, you burn around 270 calories, of which 60 per cent comes from fat. That's 160 fat calories you've just burned from low-intensity exercise. If you run for the same length of time, only 40 per cent of the calories you burn comes from fat - but you burn around 680 calories in total, which means you've burned 270 calories of fat.

The lesson? Don't plod along on the treadmill for an hour in the belief the fat will fall off - you can achieve the same results in less time (and get fitter into the bargain). Introduce some high-intensity cardio workouts into your regime and try interval training, where you mix short bursts of maximum effort (up to 90 per cent of MHR) with lower-intensity recovery periods.


Paleo Beef and Broccoli

Ingredients:

Steak Marinade:
1½ pounds steak, sliced thin against-the-grain
1 tablespoon coconut oil
1 tablespoon vegetable or beef broth

Garlic Sauce:
3 tablespoons vegetable or beef broth
3 tablespoons coconut aminos
½ teaspoon coconut oil, melted
2 cloves garlic, minced
1 tablespoon minced ginger
1 teaspoon arrowroot flour
1 teaspoon honey
1 teaspoon coconut oil melted or sesame oil {sesame oil is not considered paleo}

Broccoli:
2 tablespoons coconut oil, divided
1 head broccoli, cut into bite-size pieces
1 tablespoon red pepper falkes {optional}

Topping:
1 tablespoon sesame seeds (optional)
1 green onion white and green sliced


Instructions;

Place steak, and marinade in a medium bowl, tossing to coat. Set aside. Ideally you want steak to marinade 15-20 minutes.
In the meantime whisk together garlic sauce and set aside.
Heat a large heavy skillet over medium and add 1 tablespoons of coconut oil to pan and swirl to coat. Place sirloin in one single layer in skillet and don't stir. Cook sirloin for about 1-2 minutes until bottom side is brown. Turn, using tongs, and cook until brown on the bottom, about 1-2 minutes. Transfer sirloin to a clean bowl.
Add remaining 1 tablespoon of coconut oil to skillet, when melted add broccoli and red pepper flakes. Stir continuously for about 1 minute. Add 2 tablespoons of water and quickly cover skillet with lid. Leave lid on skillet for about 30 seconds. Remove lid, and let cook, stirring continuously, until all of the water has evaporated, about 2-3 minutes
Add sirloin slices and any juices and garlic sauce to pan. Toss until sauce begins to thicken and ingredients are well coated.
Remove from heat and sprinkle with sesame seeds if using. Serve immediately.

Special offers

This offer is being advertised in the Peak Advertiser:

Not long now until summer! Get beach body ready at Woodlands

6 x 45 minute one-to-one PT sessions to get you started *
FREE induction
Full membership including 41 classes/group sessions each week

ONLY £25 per month

Only 10 spaces available.

* 1 session per week for 6 weeks. All sessions must be used within 6 weeks. 4 month membership. Minimum term applies.



The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk